Wed 3/30/22 - Squat

Garage Gym

(Squat)190x1,205x1,215x1,225x1,185x5,165x5,5

(BenchTNG)200x1,210x1,220x1,195x5,190x5,5

(DeadliftOverload)225x5,155x5,265x5,5,275x5

70 mins

Started with squat for 1@8, 5@9, 2x5@70-75% 1RM. Working up felt solid, 215# moved really well and was above projected weight today. Maybe should've moved to back off sets here, but it really felt good.  225 was fine, but a touch sticky in the middle.  185x5 felt good and sets ay 165# rated @RPE7's.  Next was bench and deadlift overload. Bench felt good working up with a solid 220x1 @RPE8.  Back offs were supposed to be sets of 4's, but everything else was 5's and I forgot, so I did my first bench backoff for 5 reps instead of 4 and still rated it @RPE7.5.  Instead of taking full 5% off for other backoffs, I just took off 5# and did 2 more sets. Kept with 5 reps since I'd already done that.

Overload deadlift felt good. I was going to take it a bit easy because my back felt a bit fatigued from pulldown volume yesterday.  My top sets at 265#'s felt pretty easy, so I bumped to 275 for an additional set. Really solid WO all around and pleased to be feeling really good right now.

Nutrition/Weight:

179.8

Tue 3/29/22 - GPP

Garage Gym

(PullDn)100x17,17,RevX12,12

(PushDn)75x13,12,12

(HCurl)30x12,25x12,12

(Crunch)3x12

(SeatDelt)10x3x10

(Hang)3x30

30 mins

Quick GPP day. Pulldown was 2 sets overhand grip, 2 sets underhand. Liking the variety here.  

Nutrition/Weight:

180.4

Mon 3/28/22 - Cardio

 3 miles in 52 mins.  With Salem as usual.

Sun 3/27/22 - Deadlift (Strength I - Week 2)

Garage Gym

(Deadlift)275x1,295x1,315x1,340x1,300x5,275x5,5

(BandBench)160x5,165x5,170x5,160x5,5

(303Squat)105x8,115x8,125x8,130x8

55 mins

Deadlfit for 1@RPE 8, 5@REP 8-9, 2x5@70-75% 1RM. Warming up the outside of my left knee was fairly painful at about 75% way to lockout even at very light weight. I could get into and out of deep squat without pain so I was a bit puzzled. I turned my toes a bit more outward on subsequent deadlift warmups and took my time upping the weight. Pain seemed to resolve, though I was a bit tentative and din't push the single any higher than 340, even though I felt good enough to go heavier. Back off sets were on the conservative side as well, but I also didn't sandbag. Solid session for me.  I supersetted overload bench with deadlifts for 5@RPE 6, 7, 8, - 5% for 2x5. These were good, not much to report. Finished up with 3-0-3 tempo squats for 8@RPE 6,7,8x2. My projected @RPE8 set felt really good so I added 5# for my last set. Just like last week, knees were a bit cranky, but warmed up well and I'm actually enjoying sets of 8 reps for tempo squats.

Nutrition/Weight:

179.6

Fri 3/25/22 - Bench

Garage Gym

(Bench1Ct)185x5,190x5,195x5

(LungeSquat)75x8,95x8,115x8

(Incline)115x8,130x8,135x8,140x8

50 mins

Started with comp bench for 5@RPE 7,8,9. I was planning on hitting RPE's closer to 6,7,8, but things felt heavier than I thought they would and I hit the RPE's of the program.  Next was lunge squats. The program calls for overload squats, but I don't have a good way to do that with my equipment.  Plus, 1 heavy and 3 total squat WO's a week will be more than enough I think. Not sure how my knees would do on 2 heavy squat sessions a week. Finished up with incline for 8 reps @RPE 6,7,8.  Program calls for OHP this block, but I just did 2 blocks of OHP and haven't really done much incline, and zero barbell incline in a long time. Decent WO.

Nutrition/Weight:

180.0

Thu 2/24/22 - Cardio

 Work crazy busy so I just got out for a quick walk with Salem. 1.8 miles in 33:30.

Wed 3/23/22 - Squat

Garage Gym

(Squat)165x5,175x5,180x5

(BenchTNG)165x4,190x4,195x4,200x4

(DeadliftOverload)225x5,250x5,275x5

51 mins

Day 2 of strength block started with squat for 5 reps @RPE6,7,8. Program calls for RPE7,8,9 for all these, but I tend to overshoot so I attempt to start conservatively, especially on squats. These felt really good and hit PRE's I wanted (e.g. lower than program). Next I supersetted touch and go bench with overloaded deadlift. For bench lately I've been doing a single, then 1 heavy set, then back offs at 70%.  It's a change to do multiple "heavy-ish" sets so 200x4 seemed harder than I thought it would be based on my heavy sets of 205x6 recently.  But, bench felt solid.  Overload deadlift was a first for me. I set up red mini bands around 70 & 80 pound dumbbells. It was a pain to set up, but the result was pretty good. I just worked up in fairly large jumps until I hit something approximating @RPE8. This gives me better sense for weights next week.  I'm also going to consider getting some chains because I think they'd be easier to set up than the bands. Solid start to the program.

Nutrition/Weight:

181.2

Tue 3/22/22 - GPP

Garage Gym

(PullDn)100x15,15,13,13

(PushDn)75x12,10,10

(BBCurl)45x15,15,15

(Squat)30,30,30

(Crunch)3x15

25 mins

GPP. Super busy w/ work, quick WO over lunch.  Pulldowns for 4 sets w/ 90 seconds rest. 4th set was reverse grip and really liked how they felt. Next I supersetted triceps and biceps. Elbows a bit sore recently, so I did pushdowns instead of DB extensions/skull crushers. Stayed around @RPE8. Finished with some squat holds and crunches.

Nutrition/Weight:

182.0

Mon 3/21/22 - Cardio

 2.75 miles in 50 mins. Slower than normal, but felt good and needed that slower pace after deadlift and tempo squat yesterday.

Sun 3/20/22 - Deadlift (Strength 1 - Week 1)

Garage Gym

(Deadlift)225x5,275x5,290x5,305x5

(BandBench)145x3,165x5,170x5,175x5

(303Squat)95x8,105x8,115x8,120x8

(DBShldr)35x12,40x12,45x12,12

51 mins

Starting Strength 1 BB Medicin template.  Starting with deadlift day, which is the 3rd day in the template, but I like deadlifts on Sunday and that's when I'm starting the program. Like most BB Medicine templates I've done, it started off with 3 sets @RPE's 7,8,9.  I prefer to start these @RPE's 6,7,8.  So for deadlift I worked up in pretty big jumps (for me) unitl 275 and called that my first working set @RPE6. Top set @305# felt good.  Next was overload bench. I used doubled up micro bands for 3 working sets. Planned on @RPE 6,7,8, but actuals were @RPE 6,8,9. Felt good and I was supersetting with deadlifts.  3rd movement was a tempo 3-0-3 squat. My knees have been cranky and I was thinking about bailing/modifying these. Warmed up with body weight, then bar, then 75# and knees really started feeling better. I dreaded these tempo squats, but actually really liked them.  Granted, I kept things fairly light, and they still became challenging, but super glad I did them.  I needed a decent rest period between sets of these, so I threw in some seated DB shoulder press with these.  Solid first WO.

Nutrition/Weight:

181.4

Sat 3/19/22 - GPP

Garage Gym

(DBTri)30x12,45x12,35x12,12

(HCurl)40x8,30x12,12,10

(Tibialis)20,19,17

(SealRow)30x12,10,10

(Pullover)30x15,35x12,12

(Plank)5x30,4x30

(Squat)30,45,60

(Hang)30,45,60

(Delt)10x15,12,12

57 mins

GPP day. Good tri/bi work, some heavy-ish stuff and good volume.  Added pullovers which felt pretty good. 

Nutrition/Weight:

181.0

Fri 3/18/22 - Bench

Garage Gym

(Bench1Ct)195x2,205x1,220x1,230x1,205x6,180x6,6,6

(LungeSquat)75x8,95x8,8,8

(T-Bar)135x13,115x12,12,12

59 mins

Started with bench for 1@8, 6@9, 3x6@70%.  Working up to top single felt pretty good. Went 5# lighter than last week, but just kind of because that's how the weights worked, and 230 was heavy enough for my single. I wanted to bump up the top set of 6 and was able to do that @RPE9-9.5.  3x6 back offs were also 5# heavier than last week. Fairly pleased with progress here.  Next was lunge squat and t-bar rows super-set.  Knees have been a little cranky from more cardio than normal this week so I didn't push weight here. These are still challenging, regardless the weight for me. Rows were good. Made progress here as well.

This wraps up the Powerbuilding 1 10-week program.  Going to take a bit of a deload and then start a strength block.  I'll have to decide if I'm doing that for all three movements (S,B,D), or focusing on 1-2.  I don't know how knees will like both deadlift and squat heavy work frequency.  We'll see.

Nutrition/Weight:

179.2

Thu 3/17/22 - Cardio

 3 mile walk in 47:53.

Wed 3/16/22 - Squat

Garage Gym

(Squat)185x1,195x1,205x1,215x1,225x3,165x6,6,6

(OHP)115x3,125x1,135x1,145x1,155x1,125x6,105x6,6,6

(SLDL)245x8,255x8,270x8,8

63 mins

Squat for 1@8, 3x6@70%.  Squat felt good working up. I did 215, same weight as last week and would probably rate it @RPE8, but I have a hard time judging singles, so I bumped up to 225.  The single felt pretty good, was it @RPE8? Not sure so I did a 2nd rep, that felt about the same is rep1, so I did a 3rd I'd rate @RPE9.  I did this to help understand where I stood at the heavier weights, and this is the last week of this block, so I figured I'd press a bit more.  Next was OHP and SLDL superset. For OHP I worked up, things felt OK, not GREAT. 145# single was probably @RPE8, but I did it for a double last week and didn't want to do that again. So, I added 10# for my top single. This was @9.5-10 and I should've probably done 150. Either way, it's a PR for me on OHP. SLDL continues to be strong and improve. I think I'm almost as strong here as conventional, which is truly a sad thing. :)

Nutrition/Weight:

180.0

Tue 3/15/22 - Cardio

 2 miles in 39 mins with Taryn and Sarah

Mon 3/14/22 - Cardio

 3.1 miles in 51 mins.

Sun 3/13/22 - Deadlift (PB1 - Week 10)

Garage Gym

(Deadlift)275x3,315x2,335x1,350x1,315x6,275x6,6,6

(PinBench)195x8,175x8,165x8,8

(DBInc)60x10,50x10,10,10

55 mins

Final week (10) of this powerbuilding block.  Deadlift for 1@8, 6@9, 2-3x6@70%.  Working up felt ok, got to 350 and it was @8 so I stopped there. That was top end of projected weight, but I was hoping to go heavier. First back off set was good, same weight as last week, lower back offs were 10# heavier and still felt really good. My back offs project a much heavier 1RM than my 1@8. I'm just not that comfortable with heavy singles and need a lot more practice.  I supersettd DL with Pin Bench, which keeps going up. Hit top set of 8 @195#. I've progressed really well here, but this was definitely @RPE 9, then I upped my back off from 170 to 175 and that was @9.  I backed off further for 2 more sets. First was @8, second was @10. I was fried.  Finished up with 4 sets of DB incline. Only 1 set @60#, then dropped to 50's.  Very solid WO. 

Nutrition/Weight:

182.2

Sat 3/12/22 - GPP

Garage Gym

(DBTri)30x15,45x12,40x10,35x10

(HCurl)30x12,35x10,10,8

(Tibialis)18,16,15

(SealRow)25x3x12

(HollowHold)8x30

(Squat)60,60,60

(Hang)40,60,60

51 mins

GPP with Sarah, enjoyed being able to work out together while Taryn napped. Tri's and bi's were good, getting stronger and good volume here. Hollow holds still really challenging for 30 seconds EMOM for 9 minutes.  Squats and hangs felt good.

Nutrition/Weight:

182.6

Fri 3/11/22 - Bench

Garage Gym

(Bench1Ct)185x2,200x1,215x1,225x1,235x1,200x6,175x6,6,6

(LungeSquat)95x8,105x8,115x8,8

(T-Bar)125x13,105x12,12,12

56 mins

Bench for 1@8, 6@9, 3x6@70%.  Working up to top single felt really solid today, 5# heavier than last week at same or lower RPE (~8.5). First back off at 200 was good, lower PRE than last week and the 3x6 back offs were 5# heavier than last week, rated the last of these @RPE7.  Next were barbell lunge squats, super-setted with t-bar rows. Squats were good, going heavier than last week and knees just feeling a LOT better. Rows were heavier for top set and back-offs.  Good WO.

Nutrition/Weight:

180.6

Thu 3/10/22 - Cardio

 60 minute walk, 3.35 miles.  17.9 pace.

Wed 3/9/22 - Squat

Garage Gym

(Squat)165x2,185x1,195x1,205x1,215x1,165x6,6,6

(OHP)95x4,115x3,125x1,135x1,145x2,125x6,105x6,6,6

(SLDL)230x8,245x8,260x8,8

63 mins

Squat for 1@8, 3x6 @70%.  Working up to top single felt good, still have a hard time judging RPE 8 on these. My single at 215 felt better than 205.  Back offs were ok, last set was the best. I consciously stopped, braced, before each rep. Made a big difference compared to just getting through the sets of 6 without that.  Next was OHP and SLDL super-set.  OHP continues to be good. Should've hit just a single on my top set, but have a hard time judging single RPE's here as well. First back off was harder than last week, but 5# heavier.  Second sets of back-offs were solid, did 3 sets instead of 2.  SLDL continues to progress. I could get pretty heavy here.  I think it shows that I don't have much leg drive into my conventional deadlift. Not surprising since I bench more than I squat. :(  Solid WO.

Nutrition/Weight:

180.8

Tue 3/8/22 - GPP

Garage Gym

(FeetUpBench)135x8,145x8,155x8,8

(Pullups)5,5,5,4,4,4,3,3,3,3

(TriPushDn)75x15,14,12

(BBCurl)50x15,15,15

(Crunch)7x10

(Hang)3x30

(Squat)3x30

52 mins

GPP started with feet up bench. 8 reps @PRE6-7. Just another pressing variation day for more volume.  I've been doing pulldowns for high volume this block, but wanted to get back to some pull-ups, so I did 10 mins AMRAP EMOM. Pretty solid and didn't go too hard (@RPE9-10's) so I'm not trashed tomorrow.  Next were pushdowns and curls. Doing well with progress and volume here.  Then 8 minutes of crunches, AMRAP. I did sets of 10 EMOM.  Finished up with hangs and deep squat holds.  Keeping these fairl short lately, but I want to start hold squats for longer.  Just don't want to do that the day before my comp squat workout.  Solid GPP day.

Nutrition/Weight:

180.0

Mon 3/7/22 - Cardio

 3 mile brisk walk in 53 mins

Sun 3/6/22 - Deadlift (PB1 - Week 9)

Garage Gym

(Deadlift)275x3,300x1,320x1,340x1,360x1,315x6,265x6,6,6

(PinBench)165x3,180x2,190x8,170x8,8,8

(DBInc)60x10,10,60x10,10

54 mins

Deadlift for 1@8, 6@9, 3x6@70%.  Working up to top set felt good, overhsot with 360 by a bit. I'll call it @PRE9.  Fist back off called for ~295#, but I did 300 last week @PRE8, so I kept 3 plates on and did 315.  Rated this between RPE8-9, so this was a good call. My 3 70% back off sets felt good, rated @7.  I supersetted pin bench with deadlift, warmed up and hit top set @190#'s for a PR and another 5# jump for the 4th straight week I believe. Very pleased. Back offs were @RPE8-8.5. I rated these around the same as last week, but 5# up, so I'm feeling really good about this.  Finished up with 4x10 DB incline.  Very good WO.

Nutrition/Weight:

182.6

Sat 3/5/22 - GPP

Garage Gym

(Skulls)65x12,85x10,75x13,12,12

(HCurl)30x15,12,12,10

(Tibialis)18,16,15

(SealRow)25x12,12,12

(HollowHold)30x7

(Squat)3x30

(Hang)3x30

(DBTri)15x20,20

47 mins

GPP today. Started with arms. Did JM press/skull crusher variation for tri's.  Wanted to go heavy, but the heavier weight didn't feel great and I don't feel like it was really hitting tri's effectively. The last 3 lighter sets felt good. Curls were heavier than normal and good. Hollow holds still really challenging EMOM-style. Not much else to write about. Did some single arm FULL ROM triceps extensions at the end.

Nutrition/Weight:

181.6

Fri 3/4/22 - Bench

Garage Gym

(Bench1Ct)185x2,200x1,210x1,220x1,230x1,200x6,170x6,6,6

(LungeSquat)95x8,8,105x8,8

(T-bar)115x14,90x12,12,15

(VMOSquat)25,25,25

66 mins

Bench for 1@8, 6@9, 3x6@70%.  Working up felt good, 220x1 moved really well, so I went to 230. A bit overshot RPE, maybe should've either stopped at 220 or did 225. First back off at 200x6 was @RPE9 and felt solid.  Further back offs were good and @RPE7-7.5.  Pleased with this bench session.  Next was lunge squats and t-bar rows. Left knee felt unstable and a bit of pain, nothing bad.  Rows were good.  Finished up with 3 sets band assisted VMO squats. Quads burning after these.

Nutrition/Weight:

179.8

Thu 3/3/22 - Cardio

 3.5 mile walk in 56 mins.

Wed 3/2/22 - Squat

Garage Gym

(Squat)175x1,185x1,195x1,205x1,160x6,6,6

(OHP)115x3,125x1,135x2,120x8,105x8,8

(SLDL)215x8,235x8,250x8,8

63 mins

Squat for 1@RPE8, 3x6 @70%1RM. These did not feel good today. Knees felt good recently, but didn't feel great during session and just never quite felt good except 1-2 sets.  Just not dialed in or something. Got through it, still solid work for me. Next was OHP super-setted with SLDL.  OHP was 1@9, 6@9, 2-3x6@70%1RM.  I should have done a single at 135# and if that felt really good bumped up.  But I did a double again. Not sure why I do that, but it's a bad habit. My first back off was heavier than last week and felt good so I did 8 reps. My other back offs also felt good so I kept with sets of 8 instead of 6's.  I've made quite a bit of progress on OHP this training block. AND, not trap issues which plagued me in the past.  SLDL was good and I bumped up beyond projected weights (8@RPE 8 for top sets) and stayed w/in, or under, RPE. Solid WO despite squat not feeling as good as I'd hoped.

Nutrition/Weight:

179.6

Tue 3/1/22 - GPP + extra bench day

Garage Gym

(FeetUpBench)135x8,140x8,145x8,150x8

(PullDn)100x10,10,10,10,8,8,8,8

(TriPushDn)75x15,12,10

(BBCurl)45x3x15

(Plank)30x4,35x4

(Hang)3x50

(Squat)3x30

50 mins

GPP + another bench day. Started with bench for sets of 8@RPE6-7. Just kept working up until I hit 7.5ish. 90 second rests between sets. Next were pulldowns 8min AMRAP EMOM. Started with sets of 10, hit RPE9, then dropped to sets of 8.  Next was arm work, 5# heavier on tricpes than last week, more reps on curls. Then planks for 8 min AMRAP. Started with holds of 30 seconds, 30 rest for 4. Then switched to 35 second holds, 25 rest.  Finished with hangs and deep squat holds.  I'm liking this extra bench day.

Nutrition/Weight:

180.4